Diet is closely related to cholesterol levels. To lower cholesterol, eat more foods rich in dietary fiber and foods rich in unsaturated fatty acids.
Dietary fiber is an essential nutrient needed by the body. Eating foods rich in dietary fiber can not only promote intestinal peristalsis and help digestion, but also lower cholesterol levels.
1.Monounsaturated and Polyunsaturated Fats (Olive Oil, Canola Oil, Peanut Oil, Peanuts, Olives, Avocados)
Cholesterol Reduction: 18%
Substituting
saturated animal fats with healthier fats like olive oil, canola oil,
peanut oil, and avocados results in a drastic reduction in your LDL
cholesterol. Specifically, a diet high in olive and sunflower oil, that
contains 12.9% saturated fat, 15.1% monounsaturated fat, and 7.9%
polyunsaturated fat can achieve an 18% reduction in LDL cholesterol vs
people on a diet higher in saturated fat.
2.Bran (Oat, Rice)
Cholesterol Reduction:7-14%
Bran, particularly oat bran, has been proven effective in lowering LDL cholesterol levels. Add bran to hot cereals and bread. Also, eating whole oatmeal every morning, or switching to whole products like brown rice, can help you get more bran in your diet and lower your cholesterol.
3.Flax Seeds
Cholesterol Reduction: 8-14%
Up
to 50 grams of flax seeds a day has been shown to reduce LDL
cholesterol in healthy young adults by up to 8%, and 38 grams of flax
seeds per day reduced LDL cholesterol by 14% in people with high
cholesterol (hypercholesterolemia). In both studies, the flax seeds were
consumed in a muffin or other bread product. Flax seeds are easily
incorporated in baked goods, as well as added to hot cereals like
oatmeal.
4.Garlic
Cholesterol Reduction: 9-12%
Studies
show that less than half a clove (900mg) of raw garlic a day can lower
cholesterol by 9-12%. Raw garlic is best and can be added to olive oil
salad dressings, or as a garnish on soups and sandwiches.
5.Almonds
Cholesterol Reduction: 7-10%
Several
studies report that eating up to half a cup of almonds can reduce
cholesterol levels by up to 10%. In a dose-response study, it was found
that a quarter cup of almonds reduces cholesterol by 5% and half a cup
causes the full 10% reduction. As almonds are a high calorie food,it is
not recommended that you eat more than half a cup. Almonds are great as a
snack, or as an addition to breakfast cereals like oatmeal.
6.Lycopene Foods
Cholesterol Reduction: 0-17%
Lycopene
is a carotenoid pigment responsible for giving fruits and vegetables
their red color and is found in tomatoes, watermelon, and various other
high lycopene foods. Studies are conflicting as to whether lycopene
reduces LDL cholesterol or not. Some studies report a 10-17% reduction
while other studies find no difference. Despite this difference,
lycopene is thought to generally promote heart health whether it lowers
LDL
7.Walnuts and Pistachios
Cholesterol Reduction: 10%
Numerous
studies report a reduction in cholesterol with consumption of walnuts
or pistachios. This is especially true when the fats from the nuts
replace consumption of other high cholesterol fats. Consuming around 30
grams of walnuts, or having the nuts be about 20-30% of the total
caloric intake is necessary to achieve the cholesterol-lowering benefits
8.Whole Barley
Cholesterol Reduction: 7-10%
Like
the bran from oats and rice, barley reduces cholesterol, particularly
when it is used as a substitute for wheat products. Barley can easily
substitute for wheat in the form of barley noodles, barley flour, or
whole pearl barley.